SCFit WOD, December 19, 2022
SCFit – Mon, Dec 19
Warm-up
Weightlifting
Metcon (Weight)
STRENGTH
ON A 15:00 RUNNING CLOCK..
Build to a 1-Rep Heavy Clean and Jerk*
*Build up to and slightly past workout weight.
(Score is Weight)
Metcon
“THE CALI BEAR” (Weight)
"THE CALI BEAR"
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.
**Last seen on 3/6/2020
(Score is Weight)
1 ROUND
10 Cat Cows
10 Alt. Groiners
10 Push-Up to Pike
Into..
2-3 ROUNDS (Time Permitting)
5 Up-Downs Over Bar
5 Barbell RDL
5 Barbell High Pulls
5 Barbell Cuban Press